MEDITERRANEAN DIET FOOD LIST – The Mediterranean diet is a mostly plant-based diet and here are the foods allowed and not in this type of diet.
These are the foods you need to eat and skip when you want your meals to be more Mediterranean. The key rules to consider are to eat more legumes, never drink alcohol excessively, eat meat rarely, consume fewer sweets, and try to cook using olive oil.
Mediterranean Diet – What Are The Foods Allowed?
Here are some things to know about the Mediterranean diet, particularly the food allowed in this type of diet.
MEDITERRANEAN DIET – These are the foods allowed in a Mediterranean diet and those that are not. Find them out below!
If you have poor eating habits, one way that might help you turn to the healthier part is to start doing the Mediterranean diet. It is associated with various health benefits like brain function, promoting heart health, regulating blood sugar levels, and more.
Several studies have proven that apart from reducing the risks of serious health conditions like heart attacks, strokes, type 2 diabetes, and premature death, it can also aid weight loss.
However, there’s much to learn first before doing it like knowing the foods that are allowed and those that are not allowed.
These are the foods allowed:
- Vegetables
- tomatoes
- broccoli
- kale
- spinach
- onions
- cauliflower
- carrots
- Brussels sprouts
- cucumbers
- potatoes
- sweet potatoes
- turnips
- Fruits
- apples
- bananas
- oranges
- pears
- strawberries
- grapes
- dates
- figs
- melons
- peaches
- Nuts, seeds, and nut butters
- almonds
- walnuts
- macadamia nuts
- hazelnuts
- cashews
- sunflower seeds
- pumpkin seeds
- almond butter
- peanut butter
- Legumes
- beans
- peas
- lentils
- pulses
- peanuts
- chickpeas
- Whole grains
- oats
- brown rice
- rye
- barley
- corn
- buckwheat
- whole wheat bread
- pasta
- Fishes and seafood
- salmon
- sardines
- trout
- tuna
- mackerel
- shrimp
- oysters
- clams
- crab
- mussels
- Poultry
- chicken
- duck
- turkey
- Eggs
- chicken
- quail
- duck eggs
- Dairies
- cheese
- yogurt
- milk
- Herbs and spices
- garlic
- basil
- mint
- rosemary
- sage
- nutmeg
- cinnamon
- pepper
- Healthy oils
- extra virgin olive oil
- olives
- avocados
- avocado oil
As for the foods that are not allowed, one must not consume foods that have added sugar, refined grains, trans fats, refined oils, processed meats, and highly processed foods based on a post from Healthline.
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